What is it: Folic acid is a water-soluble B vitamin. This means that it is broken down with the use of water that is in the body as opposed to a fat soluble vitamin that is broken down using fat stores in the body. Folic acid is also called "Folate" which comes from its usual source of follage. It is usually found in green leafy vegetables, some fruits, dry beans, whole-grain products, and organ meats such as liver and kidney. Folic acid is used for preventing and treating folic acid deficiency, as well as some of its complications, including anemia and the inability of the bowel to absorb nutrients properly. Folic acid is also used for other conditions commonly associated with folic acid deficiency, including ulcerative colitis, liver disease, alcoholism, and kidney dialysis. Women who are pregant or might become pregnant often take folic acid to prevent miscarriage and neural tube defects. Birth defects such as spina bifida can occur when the fetus’s spine and back don’t close during development. A deficiency in Folic Acid in pregnant women can cause these birth defects. Some people use folic acid to prevent colon cancer or cervical cancer. It is also used to help prevent heart disease and stroke. Folic acid has been used for memory loss, Alzheimer’s disease, age-related hearing loss, preventing the eye disease age-related macular degeneration (AMD), reducing signs of aging, weakening of the bones (osteoporosis), jumpy legs (restless leg syndrome), sleep problems, depression, nerve pain, muscle pain, and AIDS. Some people also apply folic acid directly to the gum for treating gum infections. There is no evidence that Folic Acid supplementation will benefit physical performance.
What are some benefits: Prevention of spina bifida in babies, neural tube defects, preventing heart disease by reducing an amino acid known as homocysteine, and the formation of red blood cells. Folic Acid supplementation is also necessary for those who consume large amounts of alcohol and are over the age of 55. There are some indications that Folic Acid supplementation can help reduce the risk of other birth defects such as cleft lip, palate, and some congenital heart defects. Taking this can decrease the risk of colon cancer among women.
When can it be bad: Folic acid is safe for most people. Most adults do not experience any side effects when consuming the recommended amount each day, which is 400 mcg. High doses of folic acid might cause abdominal cramps, diarrhea, rash, sleep disorders, irritability, confusion, nausea, stomach upset, behavior changes, skin reactions, seizures, gas, excitability, and other side effects. There is some concern that taking too much folic acid for a long period of time might cause serious side effects. Some research suggests that taking folic acid in doses of 800-1200 mcg might increase the risk of heart attack in people who have heart problems. Other research suggests that taking these high doses might also increase the risk of cancer such as lung or prostate cancer. Don't take more than 400 mcg per day unless directed by your healthcare provider.
Who takes this: For Folic Acid deficiency the typical dose is 250-1000 mcg (micrograms) per day. All women who have the potential to become pregnant should take at least 400mcg of Folic Acid. This number should be increased to 600mcg if a pregnancy is confirmed. Women with a history of previous pregnancy complicated by such neural tube defects usually take 4 mg per day beginning one month before and continuing for three months after conception.
Where can you find it: At the present time in the United States, all cereals and whole-grain products are fortified or have Folic Acid added to them to help prevent neural tube defects. Over the counter Folic Acid supplements can be found and most places where supplements are sold.
So all together what does this mean for you: The average person can benefit from Folic Acid supplementation. With this being said, it does not mean that every person needs to supplement with Folic Acid. Most people are able to consume the recommended daily amount of Folic Acid without having to take a supplement. It is advised that women who are pregnant or might become pregnant should supplement with Folic Acid to help ensure a healthy baby. As always, make sure to consult a physician before beginning any supplementation.
Folic Acid, AHFS Consumer Medication Information. 2010. The American Society of Health-System Pharmacists Inc.
Nelen WL, Blom HJ, Steegers EA, et al. Homocysteine and folate levels as risk factors for recurrent early pregnancy loss. Obstet Gynecol 2000;95:519-24.
Obikoya, Dr. George, Vitamin B9 (Folic Acid) Benefits, The Vitamins & Nutrition Center, 2010-2012 Seacra Enterprises, Inc.
Opinion of the Scientific Panel on Food Additives, Flavourings, Processing Aids and Materials in Contact with Food on a request from the Commission related to calcium L-methylfolate. EFSA J 2004;135:1-20. Available at: http://www.efsa.europa.eu/en/scdocs/doc/135.pdf. (Accessed 18 March 10).
Suitor CW, Bailey LB. Dietary folate equivalents: interpretation and application. J Am Diet Assoc 2000;100:88-94.
Folic Acid
What is it: Folic acid is a water-soluble B vitamin. This means that it is broken down with the use of water that is in the body as opposed to a fat soluble vitamin that is broken down using fat stores in the body. Folic acid is also called "Folate" which comes from its usual source of follage. It is usually found in green leafy vegetables, some fruits, dry beans, whole-grain products, and organ meats such as liver and kidney. Folic acid is used for preventing and treating folic acid deficiency, as well as some of its complications, including anemia and the inability of the bowel to absorb nutrients properly. Folic acid is also used for other conditions commonly associated with folic acid deficiency, including ulcerative colitis, liver disease, alcoholism, and kidney dialysis. Women who are pregant or might become pregnant often take folic acid to prevent miscarriage and neural tube defects. Birth defects such as spina bifida can occur when the fetus’s spine and back don’t close during development. A deficiency in Folic Acid in pregnant women can cause these birth defects. Some people use folic acid to prevent colon cancer or cervical cancer. It is also used to help prevent heart disease and stroke. Folic acid has been used for memory loss, Alzheimer’s disease, age-related hearing loss, preventing the eye disease age-related macular degeneration (AMD), reducing signs of aging, weakening of the bones (osteoporosis), jumpy legs (restless leg syndrome), sleep problems, depression, nerve pain, muscle pain, and AIDS. Some people also apply folic acid directly to the gum for treating gum infections. There is no evidence that Folic Acid supplementation will benefit physical performance.What are some benefits: Prevention of spina bifida in babies, neural tube defects, preventing heart disease by reducing an amino acid known as homocysteine, and the formation of red blood cells. Folic Acid supplementation is also necessary for those who consume large amounts of alcohol and are over the age of 55. There are some indications that Folic Acid supplementation can help reduce the risk of other birth defects such as cleft lip, palate, and some congenital heart defects. Taking this can decrease the risk of colon cancer among women.
When can it be bad: Folic acid is safe for most people. Most adults do not experience any side effects when consuming the recommended amount each day, which is 400 mcg. High doses of folic acid might cause abdominal cramps, diarrhea, rash, sleep disorders, irritability, confusion, nausea, stomach upset, behavior changes, skin reactions, seizures, gas, excitability, and other side effects. There is some concern that taking too much folic acid for a long period of time might cause serious side effects. Some research suggests that taking folic acid in doses of 800-1200 mcg might increase the risk of heart attack in people who have heart problems. Other research suggests that taking these high doses might also increase the risk of cancer such as lung or prostate cancer. Don't take more than 400 mcg per day unless directed by your healthcare provider.
Who takes this: For Folic Acid deficiency the typical dose is 250-1000 mcg (micrograms) per day. All women who have the potential to become pregnant should take at least 400mcg of Folic Acid. This number should be increased to 600mcg if a pregnancy is confirmed. Women with a history of previous pregnancy complicated by such neural tube defects usually take 4 mg per day beginning one month before and continuing for three months after conception.
Where can you find it: At the present time in the United States, all cereals and whole-grain products are fortified or have Folic Acid added to them to help prevent neural tube defects. Over the counter Folic Acid supplements can be found and most places where supplements are sold.
So all together what does this mean for you: The average person can benefit from Folic Acid supplementation. With this being said, it does not mean that every person needs to supplement with Folic Acid. Most people are able to consume the recommended daily amount of Folic Acid without having to take a supplement. It is advised that women who are pregnant or might become pregnant should supplement with Folic Acid to help ensure a healthy baby. As always, make sure to consult a physician before beginning any supplementation.
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References:
Folic Acid, AHFS Consumer Medication Information. 2010. The American Society of Health-System Pharmacists Inc.
Nelen WL, Blom HJ, Steegers EA, et al. Homocysteine and folate levels as risk factors for recurrent early pregnancy loss. Obstet Gynecol 2000;95:519-24.
Obikoya, Dr. George, Vitamin B9 (Folic Acid) Benefits, The Vitamins & Nutrition Center, 2010-2012 Seacra Enterprises, Inc.
Opinion of the Scientific Panel on Food Additives, Flavourings, Processing Aids and Materials in Contact with Food on a request from the Commission related to calcium L-methylfolate. EFSA J 2004;135:1-20. Available at: http://www.efsa.europa.eu/en/scdocs/doc/135.pdf. (Accessed 18 March 10).
Suitor CW, Bailey LB. Dietary folate equivalents: interpretation and application. J Am Diet Assoc 2000;100:88-94.